The Most Common Nap Mistakes Parents Don’t Realize They’re Making (4-6 Months)
Between 4 and 6 months, your baby’s sleep needs start changing fast. They’re more alert, more social, and easily overstimulated and that means naps can suddenly become short, unpredictable, or hard to put down. The good news? Small adjustments often make a big difference.
Here are the most common nap mistakes I see, and how to fix them.
1. Stretching Wake Windows Too Long
At this age, most babies can only handle 1.5-2.5 hours of awake time between naps.
When a baby is awake too long, cortisol and adrenaline kick in, leading to short naps, hard protests at nap time, or sudden “wide awake” energy.
Fix it:
Watch the clock
Try a consistent first nap after 1.5-2 hours awake
2. Naps Are Happening Too Late in the Day
A late afternoon nap can push bedtime back… then causes overtiredness… which leads to more night wakings. It’s a domino effect!
Fix it:
Aim for a bedtime between 7:30-8:00pm and try to avoid ending a nap after 5:00pm.
3. Rocking or Feeding to Sleep
At this age, babies begin to connect cause and effect. If they fall asleep being rocked, fed, or held, they expect the same conditions when they wake mid-nap. When those conditions aren’t there, they wake fully instead of resettling.
Fix it:
Practice putting baby down calm, but awake. This gives them the best opportunity to learn how to fall asleep independently; an important skill that leads to longer, more restorative naps over time!
5. Assuming Short Naps Are “Just a Phase”
Many parents are told that short naps are normal and there’s nothing they can do. While short naps can happen during this age due to developmental changes, they’re often the result of:
Being overtired or undertired
Going to sleep fully assisted
Inconsistent routines or environments
When a baby learns to fall asleep calm, but awake, they’re more likely to connect sleep cycles and lengthen naps on their own.
Fix it:
Offer naps at the right wake windows
Use a consistent pre-nap routine
Practice putting baby down calm, but awake
Give baby the chance to resettle mid-nap
With the right foundations, many babies see longer naps very quickly.
4. Not Using a Pre-Nap Routine
Going from wide awake to asleep with no transition can feel abrupt and overstimulating.
Fix it:
A short pre-nap routine helps signal sleep:
Close blinds
Sleep sack
White noise
Quick cuddle
Into crib, calm but awake
Consistency matters more than length!
So… What’s “Normal” for 4-6 Months?
Most babies this age do well with:
3-4 naps per day
3-4 total hours of daytime sleep
Bedtime 7:30-8:00pm
11.5-12 hours overnight (with or without feeds depending on baby)
If naps are short, bedtime feels like a battle, or your baby is overtired by evening, you’re not alone! This age is one of the biggest transitions in sleep!
Need Help Getting Naps on Track?
If your baby is taking short naps, fighting sleep, or overtired by the end of the day, a personalized approach can make a meaningful difference. Every baby is unique, and sometimes small adjustments to timing, routines, and sleep habits are all it takes to create longer, more predictable naps!
As a certified pediatric sleep consultant, I create customized nap and bedtime plans that are realistic, developmentally appropriate, and tailored to your parenting style. If you’re ready for more restful days and smoother bedtime routines, I’d love to support your family!
Click here to schedule a complimentary 15-minute discovery call.
We’ll talk through your sleep goals, what’s been challenging, and whether a personalized sleep plan is the right next step!
